Tuesday, 19 April 2016

Daila (oatmeal) upma

 Breakfast Recipes

Today’s Dish is my favorite dish. Yummy dalia upma. We know usually upma is made from suji/rawa. But instead of rawa we use daliya here. I consider upma is the one of the best breakfast recipe. As it contains lots of vegetables, peanuts, pulses (especially for poopu (tadka).In south we usually add tadka to all the recipes. Daliya is the most versatile food we can made upma, khichadi, daliya halwa etc.

Main ingredient of this recipe is Dalia.  

Dalia is nothing but broken wheat. It is the well balanced and nutritious food. The glycemic index of dalia is 50 it comes in low glycemic index food category. Dalia is one of the best foods in diabetic treatment and the people who are looking for how to lose belly fat. Due to high fiber contain. Dalia helps to control the blood sugar level by slow down the release of glucose after the breaking of food at the time of digestion. Try to add this super food in your diet chart daily, especially during breakfast.

“ After my labour, I added dalia daily in my diet, it helped me to reduce weight.  Dalia is the super food which helps to increase the milk supply during lactation”.

Health benefits of Dalia upma
  1. Improve milk supply during lactation 
  2. Easily digestible
  3. Due to rich in fiber it improves digestion and prevents constipation also. 
  4. It helps to control the diabetes. 
  5. Daliya upma is rich in proteins, vitamin and minerals. It also helps     to reduce weight by preventing the unnecessary munching.                                                
Serving size - (5-6) person
Preparation time - 30 minutes


Dailya - 250 gm
Onion - 150 gm ( 3 big size)
Tomato -  80 gm
Green chili -  4
Ginger - 10 gm
Carrot - 20 gm
Turmeric - a pinch
Peanut - 20 gm
Mustard seeds - 2.5 gm ( 1/2 tsp)
Chana dhal - 5 gm ( 1 tsp)
Urad dhal - 5 gm (  1 tsp)
Curry leaves – 15 to 20 leaves 
Sal t- as per taste
Oil - 50 gm 
Water -3.5 glass (250 ml each)

1- First roast the daila. As shown in figure.
2 - In a pan add oil and fry mustered seeds, chana dhal,urad dhal, peanut until they fry well then add, carrot, onion, ginger and curry leaves fry it until  onion become light brown.
3- Then add tomato, turmeric and salt.fry it until tomato become soft.
4- After that add 3.5 glass of water to it.

5- When water will starts boiling add dalia into it cover it and cook it for 10 minutes until daliya will cooked. Serve it hot with mango (Pachidi baddalu)/pickle or chutney.

Nutritional information of Daliya Upma recipe:
Energy kCal - 1723,
Protein, gm - 84,
Carbohydrates, gm - 168,
Fat, gm - 78,
Dietary Fiber, gm - 11.5,
Vitamin A, mcg - 1069.7,
Vitamin B1, mg - 4,
Vitamin B2, mg - 1.5,
Vitamin B3, mg - 12.8 ,
Vitamin B6, mg - 0.0,
Vitamin B9 Folic Acid, mcg - 60.3,
Vitamin B12, mcg - 0.0 ,
Vitamin C, mg - 45,
Vitamin D, mcg - 0.0,
Vitamin E, mg - 40,
Vitamin K, mg - 0.0,
Calcium, mg - 312,
Phosphorus, mg - 2451,
Iron, mg - 19.1,
Magnesium, mg - 99.5,
Copper, mg - 909.2,
Manganese, mg - 1.6,
Molybdenum, mg - 114.9,
Zinc, mg - 2.5,
Chromium, mg - 50.3,
Selenium, mcg - 0.0,
Omega 3, mg - 1800,
Omega 6, mg - 33250

1 comment:

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